Summer is your time to soak up the sun and enjoy life, but that bloated, sluggish feeling can dim even your brightest days. You’ve probably noticed how heat, dehydration, or salty snacks—like those tempting BBQ sides—leave you feeling puffy and uncomfortable. The good news? You can change that with a few simple choices in the kitchen.
When you focus on fresh, hydrating, and gentle foods, you give your digestion a boost, calm inflammation, and feel lighter—all while keeping your meals delicious. Here’s how you can beat bloating this summer with ideas that your body will appreciate.
Why You Feel Bloated in Summer
Have you ever wondered what’s behind that heavy feeling? When it’s hot, you might not drink enough water, and your body holds onto what it has. Then, if you eat salty foods—think chips, sauces, or deli meats—it adds up, making you swell. Your digestion can slow down in the heat, too, especially if you’re having richer meals without enough fluids. That’s when bloating or gas creeps in. Lighter foods can help you find your balance again.
Foods That Help You Feel Good
Before you try the meals, here are some ingredients that naturally ease bloating and support you:
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- Cucumbers – Full of water to hydrate you and calm inflammation.
- Ginger – A gentle way to soothe your stomach and reduce gas.
- Lemon – Helps your digestion get moving and refreshes you.
- Leafy greens – Light on your system, with magnesium and fiber you need.
- Yogurt with probiotics – Keeps your gut happy and balanced.
- Pineapple and papaya – Offer enzymes to help you digest better.
- Berries – Give you antioxidants without extra sugar.
- Zucchini and squash – Hydrating and easy for your stomach to handle.
Mix these with a bit of protein or healthy fat, and you’re set to feel lighter.
Meal Ideas to Lift You Up
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- Cucumber and Quinoa Salad
Toss some cooked quinoa with diced cucumbers, cherry tomatoes, fresh parsley, a splash of lemon juice, and a little olive oil. If you’d like, add feta or grilled chicken for protein. It’s a refreshing way to fill up without weighing you down. - Tropical Smoothie Bowl
Blend frozen pineapple, a banana, spinach, and coconut water until smooth. Top it with chia seeds, blueberries, and a touch of unsweetened shredded coconut. You’ll love how cooling and gentle it feels. - Grilled Zucchini and Chickpea Wraps
Grill thin slices of zucchini, then wrap them around mashed chickpeas with lemon, garlic, and a dab of tahini. You can enjoy it cold or just warm—a light lunch that satisfies. - Berry and Yogurt Parfait
Layer plain Greek yogurt with blueberries, strawberries, and a drizzle of honey. Sprinkle on some flaxseeds or oats if you want texture. It’s kind to your gut and tastes like summer. - Ginger-Lime Chicken with Watermelon Salad
Marinate chicken in lime juice, ginger, and a hint of garlic, then grill it. Pair it with watermelon, cucumber, mint, and arugula on the side. You’ll find it perfect for a warm evening.
- Cucumber and Quinoa Salad
Tips to Keep You Comfortable
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- Eat smaller meals: Big portions can tire your digestion in the heat, so you might feel better with lighter bites spread out.
- Drink water all day: Sip steadily so you stay hydrated and avoid puffiness.
- Watch salt and sugar: They can throw you off, so ease back where you can.
- Take your time: Chewing slowly helps you avoid extra air that leads to gas.
Feel Your Best This Summer
You don’t have to miss out to feel light. With whole foods, steady water, and a little care, you can enjoy meals that energize you instead of slowing you down. Whether you’re at a picnic or just relaxing, these ideas help you stay comfortable and ready for whatever summer brings. Here’s to feeling good—inside and out—all season long!
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.